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ADVANCED PLAN
Notes:
Implement the Pyramid system
with your exercises whereby you increase the poundage on
each set and then lower back down to a light weight on Set 4,
here is an example: Set 1: 30kg, Set 2: 40kg, Set 3: 50kg,
Set 4: 30kg
The first set of Exercise 1 is a warm up
where you should aim for 10-12 reps. All Exercises after this
you should aim for FAILURE
You may begin to implement Plateau Breakers
like drop sets, forced sets now.
Workout day may change according to your schedule
As it is recommended to perform
cardio 4-6 times weekly (4 for beginners) you will need to
add an additional 2 sessions as no cardio is to be performed
on leg training days. Two morning sessions would be
recommended in addition.
Stretching
after each exercise is very important. Please ensure you
stretch after each set for approximately 8-10 seconds.
Ensure you stick to the principle of
2 seconds to lift the weight and 4 seconds to lower it.
If you're limited to the equipment
you have access too, be sure to use some of the other
exercises
here.
If time is limited, you can fit in
your ab workouts on different days or days when you perform
your other cardio workouts.
Keep rest periods to short. No more
than 25 seconds between sets and 50 seconds between
different exercises.
ADVANCED PLAN:
Monday: Chest & Biceps
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1.
Upper Abs Routine
Click Here |
2.
Bench Press
x 4 sets |
3.
Incline
Press
on Smith Machine
x 4 sets |
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4.
Incline Dumbbell
Flyes
x 4 sets |
5.
Cable Crossovers
or Pec Deck
x 4 sets |
6.
EZ Bar Curls
x 4 sets |
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7.
Close Grip Cable
Curls
x 4 sets |
8.
Dumbbell Curls
x 4 sets
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9.
EZ Bar Preacher Curls
or
Concentration Curls
x 3 sets |
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10.
20
minutes Cardio
(Low Intensity)
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ADVANCED PLAN:
Weds:
Shoulders & Triceps
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1.
Oblique Abs Routine
Click Here |
2.
Dumbbell Press
x 4 sets |
3.
Upright Row
x 4 sets |
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4.
Front Raises
x 4 sets |
5.
Side Cable Raises
x 3 sets |
6.
Close Grip Bench
Press
x 4 sets |
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7.
EZ Bar Press
x 4 sets |
8.
Cable Extensions
x 4 sets
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9.
Kickbacks
x 3 sets |
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10.
20 minutes Cardio
(Low Intensity)
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ADVANCED PLAN:
Friday:
Legs & Back
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1.
Lower Abs Routine
Click Here |
2.
Free Squats
x 4 sets |
3.
Leg Press
x 4 sets |
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4.
Lunges
x 3 sets |
5.
Leg Extensions
x 3 sets |
6.
Wide Grip Pull-Up
Rows
x 4 sets |
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7.
Underhand Grip
Barbell
Rows
x 4 sets |
8.
V-Cable Rows
x 4 sets
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9.
One Arm Rows
x 3 sets
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ADVANCED PLAN:
Additional Workout - Forearms/Traps/Lower Back
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2.
Hyperextensions
x 4 sets |
2.
Deadlifts
x 3 sets |
3.
Barbell Shrugs
x 3 sets |
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4.
Dumbbell Shrugs
x 3 sets |
5.
Forearm Behind
Back
Curls
x 3 sets |
6.
Forearm Reverse
Curls
x 4 sets |
Right Click and Save Target As
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